Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts

Kerala Pancha Karma


What is Pancha Karma? The term Pancha Karma comprises two words -- pancha, which means five; and karma, which means methods or measures. Pancha Karma plays a very important role in Ayurvedic medicine, both in maintaining good health and avoiding disease.

The five karmas are: Vamana (emesis); Virecana (purgation); Niruha (non-oily enema); Annuvasana (oily enema); and Nasya or Sirovirecana (head evacuation). Some individuals take niruha and annuvasana under vasti or enema and add the finishing touch to Pancha karma by adding rakta moksana—blood-letting. These five eliminative measures evacuate or expel the toxic matter from the body.

The vital importance of Pancha Karma is Ayurvedic medicine is borne out by the fact that it is applicable to all cases covering a broad range of preventive, curative, as well as health-promoting conditions. Just as dyeing a cloth is not properly effected if the cloth is not properly washed and cleaned; no therapy or medicine can work effectively if the body is not purified beforehand. Ayurveda emphasizes that the body's vitiated doshas and malas must be eliminated before any specific measure is taken to cure an ailment or disease.

Kerala Pancha Karma

A very simplified type of the so-called Pancha Karma way of treatment or therapy has long been practised in Kerala, a state in south India. This practice, which is somewhat different from classical or traditional Pancha Karma therapy is widely known as Keraliya Pancha Karma therapy because it originated in Kerala. The five key components/partsof Keraliya Pancha Karma can be described as mentioned below:

  • Dhara Karma
  • Kaya seka
  • Pinda sweda
  • Anna lepa
  • Siro lepa
Dhara Karma: It involves a liquid medicament such as medicated oil, ghee, cow milk, takra/kwatha (a kind of decoction of drugs) is put in a pot (small pitcher) with a small hole at its bottom. The pot is then hung at some height above the patient's forehead, and this special liquid is then let to slowly trickle from the pot onto the patient's forehead. This procedure or way of treatment has been found very efficient in treating patients who suffer from various mental conditions, or ailments/diseases of the ear, eye, nose and even throat. this procedure has also been found very effective to treat patients who might be struggling to get rid of diseases like diminishing memory, facial palsy, sleeplessness/insomnia.

Kaya Seka: This procedure involves medicated liquid like an oil, which is poured all over the patient's body using the procedure mentioned in the above mentioned dhara karma. The medicated material is poured slowly from an appropriate height, and a massage is done simultaneously. It strengthens the patient body's tissues. it also enhances the body's beauty and luster; and the natural sense organs become clearer. the procedure also helps the patient in achieving longevity, regeneration as well as rejuvenation of muscles. this procedure is especially helpful in the good management of vatika conditions or diseases.

Pinda Sweda: It involves a bolus of special paste, made up of coarse rice that is cooked in milk. this special paste is used for fomenting or massaging of patient's body. Ahead of the the starting this procedure, adequate snehana is done by applying oil all over the patient's body. Pinda sweda helps a lot in relieving tiredness, in addition to various irritating diseases like depression, insomnia and drowsiness. In addition, this procedure promotes appetite, and reduces stiffness or hardness of the joints. If employed successfully, it helps patients suffering from various neuromuscular disorders and systemic diseases, to a great extent.

Anna Lepa: An especially processed, medicated "anna" (cereal) is slowly applied on the patient's body in certain conditions when the aforementioned pinda sweda therapy fails to show positive results. The procedure of preparing medicated cereal paste is the same as is aforementioned in the pinda sweda dravya. The person is instructed to lie down on a wooden plank, and the lukewarm lepa or medicated cereal paste is applied all over his/her body excluding the head.

Siro Lepa:
 The procedure of Siro lepa is very helpful in battling mental conditions or ailments related to the brain. It involves applying a paste made of some traditional drugs on the patient's head. all these procedures must be used under the supervision of an expert.





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Meditation Reduces Stress And Anxiety Disorder.

Anxiety disorder, a devastating condition of chronic as well as excessive worrying, affects as many as seven million people in the United States along during any single year. This psychological disorder only set a person back mentally, physically, socially, but also financially as doctors often suggest expensive treatments.  However, a team of researchers have suggested a really simple and affordable approach to fight back anxiety disorder.

A rigorously designed clinical trial, led by a Georgetown University Medical Center (GUMC) researcher and published in the Tuesday (Jan. 24th) edition of the Psychiatry Research, proved that mindfulness meditation ( a part of yoga) helps the body respond to stressful situations and significantly reduces anxiety disorder. 

Led by M.D. Elizabeth A. Hoge, an associate professor in Georgetown University Medical Center’s Department of Psychiatry, the researchers found that stress-hormone and inflammatory responses to stressful situations significantly dropped in anxiety disorder patients after they took an 8-week mindfulness meditation course.


The researchers also found that participants in the control group who took a non-meditation stress management course during the same time had worsened responses.

Mindfulness meditation training offers a number of health benefits over other treatments. For instance, meditation training improves the patient’s resilience to stress. In addition, meditation training is a low-stigma treatment approach and it is relatively inexpensive.

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Active Lifestyle Delays Aging


If you are worried that you aging quickly, ahead of your age, and you appears to be older than your real age, then you might have a problem that has nothing to do with diet, according to a new research.
The new research, conducted by a team of experts at University of California San Diego (UCSD’s) School of Medicine, suggests that women who maintained an active lifestyle as they get older age more slowly than counterparts who pursue a more sedentary lifestyle.

In other words, women can slow the pace of their aging by maintaining an active routine or lifestyle as they get older.

www.letmesay.in image showing a women in her late 80sThe experts studied cases of nearly 1,500 women in the age group of 64 to 95, and were surprised to find out that those women who maintained an active lifestyle aged more slowly than counterparts who were following a more sedentary lifestyle.

Lead researcher Dr. Aladdin Shadyab said that one should not sit idle for more than 10 hours a day, particularly as one ages. He stressed that physical exercise should start when one is young, and continue to be part of one’s daily life even at the age of 80 years.

The research, published in the American Journal of Epidemiology, explains that science of aging lies in our DNA. Throughout the course of one’s life, our cells continuously replicate themselves. After each copy, minute caps, known as telomeres, at the end of DNA strands shorten, which exposes chromosomes to decay.

In the new research, the experts measured participants’ movements for a week using accelerometers and discovered that that those women who exercised for at least 30 minutes a day didn’t have shorter telomeres. It is also worth-mentioning here that several studies have linked shorter telomeres to heart disease and cancer.


A previous research had identified the specific molecule (NRF1) responsible for maintaining so-called telomeres. In that study, researcher had found that those participants who spent 45 minutes exercising on a stationary bicycle got the levels of NRF1 boosted, which kept their cells younger.  

One of the best ways to remain active throughout life is yoga as this Indian traditional type of exercise offers a number of health benefits.
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Key Benefits Of Yoga

By offering a large number of physiological, psychological as well as biochemical benefits, yoga can play a key role in maintaining good health and keeping potential health conditions/issues at an arm’s length.

Key physiological benefits of yoga:
A man in butterfly pose of yoga
Yoga decreases pulse rate to make it apt
Yoga decreases respiratory rate to make it apt
Blood Pressure (BP) decreases, which particularly benefits hypo reactors
Yoga increase Galvanic Skin Response
Various stages of meditation boost alpha, theta, delta and beta waves
Yoga increases cardiovascular efficiency
Yoga increases respiratory efficiency
Yoga normalizes gastrointestinal functions
Yoga normalizes endocrine functions
Yoga improves excretory functions
Yoga increases breath-holding time
Yoga increases joints’ motion
Yoga increases grip strength
Yoga improves eye-hand coordination
Yoga improves dexterity skills
Yoga improves reaction time
Yoga improves posture
Yoga boosts strength and resiliency
Yoga boosts endurance
Yoga boosts energy level
Yoga normalizes weight
Yoga improves sleep
Yoga boosts immunity
Yoga improves steadiness
Yoga improves depth perception
Yoga improves balance
Yoga brings stable autonomic nervous system equilibrium
Yoga improves integrated functioning of body parts

Key psychological benefits of yoga:

Yoga increases somatic and kinesthetic awareness
Yoga increases subjective well-being and enhances mood
Yoga boosts self-actualization and social adjustment
Yoga decreases anxiety, depression and hostility
Yoga improves concentration, memory, attention and learning efficiency
Yoga improves abilities of symbol coding and depth perception

Key biochemical benefits of yoga:

Yoga bring down glucose, sodium and cholesterol levels
Yoga decreases triglycerides
Yoga increases Cholinesterase
Yoga decreases Catecholamines
Yoga increases hemoglobin (hb) and lymphocyte count
Yoga decreases total white blood cell count
Yoga increases thyroxin
Yoga increases Vitamin C
Yoga increases total serum protein
Yoga increases ATPase and Hematocrit
Yoga increases HDL cholesterol level
Yoga decreases LDL cholesterol level
Yoga decreases VLDL cholesterol level


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Do Yoga To Get Rid of Various Health Conditions


Yoga trims down excessive weight/obesity:

Being heavy and obese indicates imbalances in your everyday life. Obesity or overweight is a major contributor to a number of conditions, including stress. Practicing yoga on regular basis brings you a deep sense of repose and relaxation, among many other heath benefits, to your body as well as to your mind. It helps you to de-stress and lose excessive weight naturally.

Yoga boosts body flexibility:

You can often listen to people saying that they aren’t flexible enough to practice yoga. But, the truth is that it does not matter how rigid your body muscles have become as yoga works will make your body more and more flexible by allowing you to safely stretch your muscles. Yoga will also stretch your soft tissue like ligaments and tendons, enhancing the range of motion in the joints and letting you to enjoy more flexibility and move around more freely. Gradually, you will feel a strong urge to practice it further.
 
Regular Yoga Practice Lowers the risk of injury:

Physical exercise like running and hard work in a gym could cause injuries as these physical activities involve a series of quick as well as forceful movements. Thus, there is a notable higher risk of getting injured. But, yoga concentrates on balancing the body and mind, using simple and slow physical movements. Thus, yoga offers an excellent way to workout and get rid of various health problems without injuring the body.

Yoga reduces stress level and enhances mood:

Meditation, a part of yoga, focuses on the mind through specific breathing and other techniques that calm down the continuously ‘chattering’ or always hyper-active mind. Yoga can help you relieve stress and feel relaxed and stress free. It boosts levels of oxygen to the brain, enabling the person feeling more content and happier in day-to-day life.

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Angle Pose or Konasana


How to do Angle Pose or Konasana (Kona means Angle; Asana means Pose/Posture)
  1. Stand straight with feet roughly a foot distance apart and arms alongside the body.
  2. Breathe in and lift the left arm up so that the fingers point towards the sky/ceiling.
  3. Breathe out & bend to the right, first from the spine. Then move your pelvis to the left and slightly bend more.
  4. Maintain your left arm pointing upside.
  5. Turn your head towards the left palm and straighten the elbows.
  6. Now inhale and straighten your body back up.
  7. Exhale and bring the left arm down.
  8. Repeat all the steps with the right arm.

Benefits of Angle Pose (Konasana)


  1. Angle Pose helps stretch the sides of the body and the spine.
  2. Angle Pose helps in toning of arms, legs as well as abdominal organs.
  3. Angle Pose is helpful in relieving back pain.
  4. Angle Pose boosts the flexibility of the spine.
  5. Angle Pose helps people suffering from conditions like constipation.
  6. Angle Pose is helpful for people suffering from sciatica.











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Five Yamas As Listed In Patanjali's Yoga Sutra


Yama, which prescribes self moral restraints or rules for living virtuously, is the first part of Patanjali’s Ashtangyoga or eight-fold path of yoga.

In simple words, Yamas are the moral and ethical guidelines prescribed for the practicing yogi. These guidelines describe and suggest how a yogi should behave and relate to his/her world while trying to blend the self with the divine or universe through yoga. Irrespective of whether a person strives or not to blend the self with the universe, the five Yamas listed by Patanjali in the Yoga Sutra are really highly relevant and valued guides for leading an honest, ethical and societal life.

 The five Yamas listed by Patanjali in the Yoga Sutra are as mentioned below:


 www.letmesay.in image showing five Yamas

Ahimsa (the practice of non-violence): Ahimsa means to abstain from violence. One should adopt and practice of concept of non-violence on physical, mental as well as emotional levels towards others. We often create violence in our reactions through anger, criticism or irritation. The practice of compassion in the Buddhist culture is perhaps the best tool to foster non-violence in life.

Satya (Truthfulness): the practicing Yogi must speak truth and live a truthful life at all times. Living a truthful life creates respect, honor and integrity. In addition, it provides the practicing Yogi with the vision to see the superior truths of the yogic path.

Asteya (Non-stealing): Stealing is definitely a bad deed that drains our good energies out. Thus, Patanjali instructed us not to take anything that isn’t freely/willingly given. It should be practiced on all levels -- actions, words and mind. On the level of society, Asteya or non-stealing means one should oppose exploitation, social injustice and oppression, while practicing Ahimsa.

Brahmacharya (Celibacy): The main goal of yoga is to create and maintain balance so that we can blend the self with the divine, which requires strong will power and courage. The best way to achieve this balance is to practice Brahmacharya, which means celibacy when unmarried and fidelity when married. It represents a virtuous lifestyle that also includes simple living, meditation and other behaviors. It conserves our energy, which we can then apply to attain higher /yogic/ divine/spiritual purposes.

Aparigraha (Non-coveting): The principle of aparigraha or non-coveting recommends us to let go everything that we don’t need. I other words, the practicing Yogi should possess only as much things or resources as necessary to live a simple life. Worldly objects shouldn’t be possessed because they are all subject to change and will eventually destroy. The more the worldly things we have the greedier or more covetous we become; and we lose the ability to see our eternal possession -- our “True Self” or “Aatama”.

Patanjali advised that the Yamas should be practiced on all levels, viz. actions, words and thoughts. The Yamas aren’t confined to any particular class, action, location or time.

Practicing these Yamas removes the accumulation of our bad karmas and prevents the draining of energy. It is worth mentioning here that we unconsciously drain our good energies out when we lead a false life by engaging in bad practices. In practical sense, the five Yamas help us in living a healthier, holier as well as a peaceful life in addition to strengthening our powers of consciousness, spirit and wisdom. However, adopting and practicing the abovementioned five Yamas isn’t an easy task in the modern-day world. One needs to have a strong will power and the honesty to make really sincere efforts to remain firm on pursuing these self moral restraints.
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Warrior Pose or Veerabhadrasana - How To Do, Benefits


A man doing Warrior PoseWarrior Pose, which is known as Veerabhadrasana or Virabhadrasana in India, is one of the easiest poses of yoga to perform; but it offers a number of health benefits, such as it strengthens the doer’s arms, shoulders, thighs as well as back muscles, all simultaneously. This pose or asana is named after an ancient fierce warrior named Veerabhadra, who is believed to be an incarnation of Lord Shiva. The words “Veera” and “Bhadra” means courageous and morally good, respectively; while asana means pose or posture. Thus, this asana inculcates the values of courage and morality in the performer.


How to do Warrior Pose (Veerabhadrasana)

First Step: To practice the graceful yoga posture of warrior pose or veerabhadrasana, first of all stand straight with your legs wide apart by a distance of around three to four feet.

Second Step: Turn your right foot out at an angle of 90 degrees and left foot in by around 15 degrees.
Third Step: Now slowly and gently, lift your both arms sideways to the height of shoulder. In this step your palms should be facing upwards, while arms should be parallel to the ground.

Fourth Step: Exhaling, bend your right knee as shown in the picture. Your knee shouldn’t overshoot the ankle.

Fifth Step: Now, turn your head, look to your right and stretch both arms further. Push your pelvis gently down. Hold yourself in this position for a while with the determination of a warrior. But, don’t let anger or anxiety to come to your mind. Instead, be like a happy smiling warrior. Go gently down and come up. Keep breathing in and out gently during the whole process.

A man doing Warrior PoseNow, repeat the whole process for the left side, with your left foot out at 90 degrees and the right foot in by around 15 degrees.

Benefits of Veerabhadrasana or Warrior Pose:

  1. Warrior pose benefits including strengthening and toning of the arms, legs as well as lower back.
  2. It boosts stamina and improves balance in the body.
  3. It is particularly beneficial for those who have deskbound jobs as it stretches the whole body.
  4. IT is also very beneficial in case of frozen shoulders. It releases any stress in the shoulders within a few minutes.
  5. In addition, warrior pose brings courage, grace, auspiciousness and peace of mind.
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What is yog or yoga?


Yoga definition: The word “yog” or “yoga” has been derived from ancient Indian language Sanskrit’s word “Yuj”, which stands for “To Join”. In the language Hindi, the word “Yog” stands for “Total”. The Sanskrit word “Yuj” means “to join”, which suggests that the final aim of Yog or yoga is to join the personal soul to the universal. Different schools suggest different paths to achieve that aim; but whatever school we choose, the destination remains the same just as different rivers flowing through different paths have the same aim -- finally blending into the same destination -- the ocean. 
Letmesay.in image showing a person doing yoga

We can classify the different schools/types of yoga as mentioned below:

Karma Yoga:

Based on the teachings of the Hindus’ Holy book “Bhagavad Gita”, Karma Yoga is the selfless devotion of all inner as well as the outer activities to the Almighty or God. This form of yoga encourages an individual to perform all of his/her worldly duties while staying aloof being detached with the fruits. By detaching from the fruits of his/her actions and offering them up to the Almighty, an individual can learn to sublimate the ego. Repeating a mantra while remaining engaged in various day to day activities helps the individual remain focused on the ultimate goal – merging self into universe/divine.

Gyaan Yog:

Gyaan Yoga leads the yoga seeker or individual to salvation through intellectual power to realize the inner being or self and liberate from the various bondages of ignorance to reach the destination where ultimate truth alone survives.


Bhakti Yog:

Bhakti (devotion) Yog appears to be a different school of thought, but it also serves as a means to achieve the same – to meet and merge into the universe/divine. While Gyan Yog leads an individual to merge into the divine through intellectual methods; Bhakti Yog is open even for those who are not intellectuals. Indian devotees like Meera, Guru Nanak and illiterate Kabir attained this consciousness and merged into divine through Bhakti Yog.


Hatha Yoga:


Hatha Yoga, one of the most widely practiced types of yoga in the world, emphasizes on proper alignment of the body and mind to bring perfect balance, strength as well as a sense of well-being to the practitioner. It includes use of asana (Postures), Pranayama, mudras and bandhas (psycho-physiological energy release techniques). There is a mistaken belief that Hath Yog is all about doing tough postures with excessive outlook. In the western world, some people even mistaken Hath Yog as Hot Yoga. They perform tough postures/exercises in closed rooms under high temperature. That is why this is called hot yoga. But, let me say this is just a misconception because Hath Yog is traditionally based on science of swaras -- the energy flow in left and right nostrils [ida and pingala or surya (Sun) and Chandra (Moon)]. In short, we can say fine tuning of the human body and the mind at increasingly subtle levels paves way for higher states of awareness and meditation, eventually leading to merging of the individual into divine.  


Raj Yoga:
Prescribed by the great Maharishi Patanjali, Raj Yoga is an eight-fold yoga that introduces and educates the yoga seeker with behavioral, intellectual, mental, physical, social, philosophical as well as spiritual aspects of yoga. These eight folds are: YAAM (self restrains), NIYAAM (self observances), AASAN (yoga poses for control over body, such as Warrior Pose, Hastapadasana or Standing Forward Bend Pose, Butterfly Pose or Badhakonasana, Fish Pose or Matsyasana, Wind-Relieving Pose or Pawanmuktasana, Shavasan or Corpse pose), PRANAYAAM (control over breath), PRATYAHAAR (control over senses), DHARANA (concentration), DHYAAN (meditation), and SAMADHI (identification with pure consciousness). SAMADHI is the final destination where the seeker/individual attains super bliss by merging with the individual merges into the universe or divine.

As Raj Yoga is an eight-fold yoga or it has eight parts, it is also called “ASHTAANG YOGA”. The word “astaang” has evolved from the Sanskrit word “Asht” which means “eight”.
Modernity has  given birth to many more, new types of yoga, such as Bikram yoga, naked yoga, nude yoga, ddp yoga, power yoga, pure yoga and even lesbian yoga. But, all these yoga have created to meet particular/special needs. Yoga types mentioned above by me are the real yogas that have been practices in India and many other parts of the world for times immemorial.
Many people and even yoga experts believe that a yog or yoga seeker should practice any one of the aforementioned types of yoga. Let me say this is a wrong notion. Actually, different yogas like Karma Yoga, Bhakti Yoga, Gyan Yoga, Hath Yoga and Raj Yoga are integral parts of individual personality and these have to go together on an individual’s path to attain unification with the universe. 

Point to be noted - I take Yog and Yoga as the same thing.
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Forward Bend Pose or Hastapadasana

image showing a person doing standing forward bend pose

“Hasta” and “Padah” are Sanskrit words that mean “hand” and “foot,” respectively, and the word “asana” means “pose” or “posture”. Thus, this pose of yoga is called Hastapadasana or simply Standing Forward Bend Pose or Forward Bend Pose. Hastapadasana or Standing Forward Bend pose offers a number of health benefits. Practicing it daily for just a few minutes will make you perfect in this pose within a few days. Let’s learn how to do this pose perfectly:

How to do Standing Forward Bend Pose (Hastapadasana):

Step One: Stand straight with your feet in concert to each other and arms alongside your body.

Step Two: Make sure you stand in such a manner that your weight is equal on both feet.

Step Three: Take a long breath in, and extend your arms above your head.

Step Four: Let the breath out, and bend forward and then bend down toward your feet. Let your hands rest either on the floor or beside the feet. Make sure that your legs and spine remain erect.

Step Five: Stay in the position described in step 4 for as long as you comfortably can and keep on breathing deeply.

Step Six: Taking a breath in, stretch the arms forward and up, slowly and gradually returning to the standing position.

Final step: Breathing out, bring your arms to the sides, allowing your body to return to the position described in the step one.
 



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Butterfly Pose or Badhakonasana


Butterfly Pose or Badhakonasana (Badha means “bound”, Kona means “angle”, and asana means “pose” or “posture”) is named so because of the way it is performed -- both feet tucked close to the groin, clasped tightly with the hands as though they are tied or bound together. It is one of the easiest yoga pose to perform Still if offers a number of health benefits. Let’s learn how to perform or do this pose perfectly.

How to do Butterfly Pose (Badhakonasana)





a man in butterfly pose of yoga
Pic.1
First Step: Sit with your spine erect and straight, with legs spreading straight out.
Second Step: Bend your one knee and bring the feet toward the pelvis. Now bend your second knee and bring the second feet toward the pelvis. The soles of your both feet should be touching each other as shown in the picture 1.




image showing position of feet and hands
Pic.2




Third Step: Grab your both feet as tightly as you comfortably can with your hands. Placing the hands underneath the feet for grabbing them provides better grasp as shown in picture 2.


Fourth Step: Try to bring your heels as close to the genitals as possible. Now, inhale and as your breath out, press your thighs and knees downward toward the ground.

Pic.3
Fifth Step: Now bring your thighs and knees upward and start flapping both legs up and down in the manner as a butterfly flaps its wings as shown in picture 3.  Start slow and gradually boost the speed and fly higher and higher as fast as you comfortably can, while taking breath in and out normally.


Sixth Step: Slow down gradually and come to a halt. Now, gently release the posture. Straighten you legs out in front of you as you were in the first step. Allow the body to relax.




Sometimes, Butterfly Pose or Badhakonasana is also called “Cobbler Pose” because it resembles the sitting position of a cobbler at work.
















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Fish Pose or Matsyasana


The word “matsya” means “fish” and “asana” means “pose” or “posture”. In this pose, the performer’s body appears like that of a fish or matsya. That is why this pose is called Fish Pose or Matsyasana.

How to perform or do Fish Pose (Matsyasana):

First Step: Lie on your back as shown in the picture. Keep your feet together and hands alongside the body. Let the body relax.

Step Two: Place your hands under your hips, with palms facing downside. Try to keep elbows as close to each other as you easily can.

Step Three: Now, inhale and lift your head and chest up as shown in the picture.

Step Four: Keeping the chest raised, bring the head backward until the top of the head touches the floor. Keep your body in the position as described, but make sure that you place the weight on the elbows and not on the head.

Step Five: Now, elevate your chest from in between your shoulder blades, while pressing the thighs as well as legs to the ground.

Step Six: Keep your body in the position described in step five for as long as you easily can. Keep on gently breathing in and out and relax with every breath.

Final Step: Lift your head up, lower the chest and head to the ground. Bring your hand from under your hips and keep them along the sides of the body. Now, let your body totally relax.

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Wind-Relieving Pose (Pawanmuktasana)


Abdominal gas is one of the most common health nuisances, but yoga offers a very simple solution to get rid of abdominal gas – Wind-Relieving Pose or Pawanmuktasana. The Sanskrit word “pavana” means “wind”, “mukta” means relieve or release, and asana means pose or posture. As the name of this yoga pose suggests, it is perhaps the best way to release abdominal gas. 

How to perform Wind-Relieving Pose or Pawanmuktasana:

First Step: Simply, lie on your back keeping your feet in concert and arms beside your body.

Second Step: Take a long breath and as you exhale, bring your right knee in the direction of your chest and press down the thigh on your belly with clasped hands as shown in the picture.

Third Step: Take a long breathe again and as you breathe out, lift your head and chest off the floor and bring your chin in touch with to your right knee as shown in the picture.

Fourth Step: Hold your body in this position for sometime, while keeping inhaling and exhaling. Tighten the grip of the hands on the knee and raise the pressure on your chest. Then, take a deep breathe, and slightly loosen the grip. 

Fifth Step: As you breathe out, bring your body back to the ground and relax.

Repeat all the aforementioned steps with your left leg and then with both legs together.

Wind-Relieving Pose or Pawanmuktasana offers a lot of health benefits including relief from abdominal gas as well as headache or pressure in head caused by abdominal gas.
 

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How I Do Shavasan or Corpse Pose?


letmesay.in Position of body in Shava asan or Corpse pose
Pic.1
This pose of yoga is called ‘Shav Asana' of Corpse Pose because the person performing this pose remains in a position pretending ‘dead body’ or corpse. The word ‘shav’, which means corpse, has been taken from Sanskrit language.

It is one of the simplest yoga poses and anyone can do it. But it needs lots of concentration as the performer has to concentrate on each part of the body.



How to do the Corpse Pose (Shavasana)
aA person's feet in Shava asan or Corpse pose
Pic.2

Step One: Lie flat on your back (without taking any cushion), as shown in the picture 1.

Step Two: Close your eyes and keep your legs comfortably apart. Let your knees and feet in a complete relaxed position, with toes facing to the sides as shown in picture 2.

Step Three: Place your arms alongside your body. Leave your palms comfortably open, facing upward, as shown in picture 3.

Step Four: Take your attention comfortably to different parts of your body one by one; slowly and gradually allowing your entire body to relax.

Step Five: Start with taking your attention to the right foot, then to the right knee and then you’re your attention on to the other leg. Slowly and gradually move your attention to upper parts of your body, allowing each part to relax.
a person's hand in Shava asan or Corpse pose
Pic.3


Step Six: Keep breathing in and out gently and deeply. Let your body to relax more and more with each and every breath. Inhaling will energize your body, while exhaling will bring relaxation. Make sure that you are not in a hurry or urgency. You must ensure that you attention should not be distracted by anything else. You may feel sleepy in this position, but ensure you do not fall asleep.

Step Seven: After remaining in the position described in step 6 for 5-10 minutes, slowly roll onto your right side. Taking the support of your right hand, gently sit up, bringing your body in Easy Pose or Sukhasana.

Step Eight: Keeping your eyes closed; take some deep breaths in and out. When you feel your are totally relaxed, slowly and gently open your eyes. Let yourself become gradually aware of you’re your body as well as the surrounding.

Various positions of body parts in Shavasan or Corpse pose has been shown in the accompanying images/photographs.Though it is very simple, it offers a number of health benefits, such as improvement in concentration, calming mind, curing insomnia, releasing stress and fatigue. It also helps cure depression. Let's have a quick look at some of the main benefits of corpse pose.

  1. Corpse Pose posture brings a deep as well as meditative state of rest that helps a lot in the repair of tissues and cells, which in turn releases stress. It also gives the person time for the yoga workout to sger submerged to a deeper level.
  2. This pose of yoga takes the person to a state of rejuvenation. It is the best way to end a yoga session, chiefly if it has been a fast-paced yoga session.
  3. This pose helps a lot in reducing blood pressure, anxiety as well as a number of health conditions, such as depression and insomnia, which affects millions of people around the globe.
  4. It is way to trim down the imbalance of the air element (Vata dosha) in the body.






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Showing posts with label Workout. Show all posts
Showing posts with label Workout. Show all posts
2/02/2017
Kerala Pancha Karma

What is Pancha Karma? The term Pancha Karma comprises two words -- pancha, which means five; and karma, which means methods or measures. Pancha Karma plays a very important role in Ayurvedic medicine, both in maintaining good health and avoiding disease.

The five karmas are: Vamana (emesis); Virecana (purgation); Niruha (non-oily enema); Annuvasana (oily enema); and Nasya or Sirovirecana (head evacuation). Some individuals take niruha and annuvasana under vasti or enema and add the finishing touch to Pancha karma by adding rakta moksana—blood-letting. These five eliminative measures evacuate or expel the toxic matter from the body.

The vital importance of Pancha Karma is Ayurvedic medicine is borne out by the fact that it is applicable to all cases covering a broad range of preventive, curative, as well as health-promoting conditions. Just as dyeing a cloth is not properly effected if the cloth is not properly washed and cleaned; no therapy or medicine can work effectively if the body is not purified beforehand. Ayurveda emphasizes that the body's vitiated doshas and malas must be eliminated before any specific measure is taken to cure an ailment or disease.

Kerala Pancha Karma

A very simplified type of the so-called Pancha Karma way of treatment or therapy has long been practised in Kerala, a state in south India. This practice, which is somewhat different from classical or traditional Pancha Karma therapy is widely known as Keraliya Pancha Karma therapy because it originated in Kerala. The five key components/partsof Keraliya Pancha Karma can be described as mentioned below:

  • Dhara Karma
  • Kaya seka
  • Pinda sweda
  • Anna lepa
  • Siro lepa
Dhara Karma: It involves a liquid medicament such as medicated oil, ghee, cow milk, takra/kwatha (a kind of decoction of drugs) is put in a pot (small pitcher) with a small hole at its bottom. The pot is then hung at some height above the patient's forehead, and this special liquid is then let to slowly trickle from the pot onto the patient's forehead. This procedure or way of treatment has been found very efficient in treating patients who suffer from various mental conditions, or ailments/diseases of the ear, eye, nose and even throat. this procedure has also been found very effective to treat patients who might be struggling to get rid of diseases like diminishing memory, facial palsy, sleeplessness/insomnia.

Kaya Seka: This procedure involves medicated liquid like an oil, which is poured all over the patient's body using the procedure mentioned in the above mentioned dhara karma. The medicated material is poured slowly from an appropriate height, and a massage is done simultaneously. It strengthens the patient body's tissues. it also enhances the body's beauty and luster; and the natural sense organs become clearer. the procedure also helps the patient in achieving longevity, regeneration as well as rejuvenation of muscles. this procedure is especially helpful in the good management of vatika conditions or diseases.

Pinda Sweda: It involves a bolus of special paste, made up of coarse rice that is cooked in milk. this special paste is used for fomenting or massaging of patient's body. Ahead of the the starting this procedure, adequate snehana is done by applying oil all over the patient's body. Pinda sweda helps a lot in relieving tiredness, in addition to various irritating diseases like depression, insomnia and drowsiness. In addition, this procedure promotes appetite, and reduces stiffness or hardness of the joints. If employed successfully, it helps patients suffering from various neuromuscular disorders and systemic diseases, to a great extent.

Anna Lepa: An especially processed, medicated "anna" (cereal) is slowly applied on the patient's body in certain conditions when the aforementioned pinda sweda therapy fails to show positive results. The procedure of preparing medicated cereal paste is the same as is aforementioned in the pinda sweda dravya. The person is instructed to lie down on a wooden plank, and the lukewarm lepa or medicated cereal paste is applied all over his/her body excluding the head.

Siro Lepa:
 The procedure of Siro lepa is very helpful in battling mental conditions or ailments related to the brain. It involves applying a paste made of some traditional drugs on the patient's head. all these procedures must be used under the supervision of an expert.





1/25/2017
Meditation Reduces Stress And Anxiety Disorder.
Anxiety disorder, a devastating condition of chronic as well as excessive worrying, affects as many as seven million people in the United States along during any single year. This psychological disorder only set a person back mentally, physically, socially, but also financially as doctors often suggest expensive treatments.  However, a team of researchers have suggested a really simple and affordable approach to fight back anxiety disorder.

A rigorously designed clinical trial, led by a Georgetown University Medical Center (GUMC) researcher and published in the Tuesday (Jan. 24th) edition of the Psychiatry Research, proved that mindfulness meditation ( a part of yoga) helps the body respond to stressful situations and significantly reduces anxiety disorder. 

Led by M.D. Elizabeth A. Hoge, an associate professor in Georgetown University Medical Center’s Department of Psychiatry, the researchers found that stress-hormone and inflammatory responses to stressful situations significantly dropped in anxiety disorder patients after they took an 8-week mindfulness meditation course.


The researchers also found that participants in the control group who took a non-meditation stress management course during the same time had worsened responses.

Mindfulness meditation training offers a number of health benefits over other treatments. For instance, meditation training improves the patient’s resilience to stress. In addition, meditation training is a low-stigma treatment approach and it is relatively inexpensive.

1/22/2017
Active Lifestyle Delays Aging

If you are worried that you aging quickly, ahead of your age, and you appears to be older than your real age, then you might have a problem that has nothing to do with diet, according to a new research.
The new research, conducted by a team of experts at University of California San Diego (UCSD’s) School of Medicine, suggests that women who maintained an active lifestyle as they get older age more slowly than counterparts who pursue a more sedentary lifestyle.

In other words, women can slow the pace of their aging by maintaining an active routine or lifestyle as they get older.

www.letmesay.in image showing a women in her late 80sThe experts studied cases of nearly 1,500 women in the age group of 64 to 95, and were surprised to find out that those women who maintained an active lifestyle aged more slowly than counterparts who were following a more sedentary lifestyle.

Lead researcher Dr. Aladdin Shadyab said that one should not sit idle for more than 10 hours a day, particularly as one ages. He stressed that physical exercise should start when one is young, and continue to be part of one’s daily life even at the age of 80 years.

The research, published in the American Journal of Epidemiology, explains that science of aging lies in our DNA. Throughout the course of one’s life, our cells continuously replicate themselves. After each copy, minute caps, known as telomeres, at the end of DNA strands shorten, which exposes chromosomes to decay.

In the new research, the experts measured participants’ movements for a week using accelerometers and discovered that that those women who exercised for at least 30 minutes a day didn’t have shorter telomeres. It is also worth-mentioning here that several studies have linked shorter telomeres to heart disease and cancer.


A previous research had identified the specific molecule (NRF1) responsible for maintaining so-called telomeres. In that study, researcher had found that those participants who spent 45 minutes exercising on a stationary bicycle got the levels of NRF1 boosted, which kept their cells younger.  

One of the best ways to remain active throughout life is yoga as this Indian traditional type of exercise offers a number of health benefits.
8/03/2016
Key Benefits Of Yoga
By offering a large number of physiological, psychological as well as biochemical benefits, yoga can play a key role in maintaining good health and keeping potential health conditions/issues at an arm’s length.

Key physiological benefits of yoga:
A man in butterfly pose of yoga
Yoga decreases pulse rate to make it apt
Yoga decreases respiratory rate to make it apt
Blood Pressure (BP) decreases, which particularly benefits hypo reactors
Yoga increase Galvanic Skin Response
Various stages of meditation boost alpha, theta, delta and beta waves
Yoga increases cardiovascular efficiency
Yoga increases respiratory efficiency
Yoga normalizes gastrointestinal functions
Yoga normalizes endocrine functions
Yoga improves excretory functions
Yoga increases breath-holding time
Yoga increases joints’ motion
Yoga increases grip strength
Yoga improves eye-hand coordination
Yoga improves dexterity skills
Yoga improves reaction time
Yoga improves posture
Yoga boosts strength and resiliency
Yoga boosts endurance
Yoga boosts energy level
Yoga normalizes weight
Yoga improves sleep
Yoga boosts immunity
Yoga improves steadiness
Yoga improves depth perception
Yoga improves balance
Yoga brings stable autonomic nervous system equilibrium
Yoga improves integrated functioning of body parts

Key psychological benefits of yoga:

Yoga increases somatic and kinesthetic awareness
Yoga increases subjective well-being and enhances mood
Yoga boosts self-actualization and social adjustment
Yoga decreases anxiety, depression and hostility
Yoga improves concentration, memory, attention and learning efficiency
Yoga improves abilities of symbol coding and depth perception

Key biochemical benefits of yoga:

Yoga bring down glucose, sodium and cholesterol levels
Yoga decreases triglycerides
Yoga increases Cholinesterase
Yoga decreases Catecholamines
Yoga increases hemoglobin (hb) and lymphocyte count
Yoga decreases total white blood cell count
Yoga increases thyroxin
Yoga increases Vitamin C
Yoga increases total serum protein
Yoga increases ATPase and Hematocrit
Yoga increases HDL cholesterol level
Yoga decreases LDL cholesterol level
Yoga decreases VLDL cholesterol level


7/18/2016
Do Yoga To Get Rid of Various Health Conditions

Yoga trims down excessive weight/obesity:

Being heavy and obese indicates imbalances in your everyday life. Obesity or overweight is a major contributor to a number of conditions, including stress. Practicing yoga on regular basis brings you a deep sense of repose and relaxation, among many other heath benefits, to your body as well as to your mind. It helps you to de-stress and lose excessive weight naturally.

Yoga boosts body flexibility:

You can often listen to people saying that they aren’t flexible enough to practice yoga. But, the truth is that it does not matter how rigid your body muscles have become as yoga works will make your body more and more flexible by allowing you to safely stretch your muscles. Yoga will also stretch your soft tissue like ligaments and tendons, enhancing the range of motion in the joints and letting you to enjoy more flexibility and move around more freely. Gradually, you will feel a strong urge to practice it further.
 
Regular Yoga Practice Lowers the risk of injury:

Physical exercise like running and hard work in a gym could cause injuries as these physical activities involve a series of quick as well as forceful movements. Thus, there is a notable higher risk of getting injured. But, yoga concentrates on balancing the body and mind, using simple and slow physical movements. Thus, yoga offers an excellent way to workout and get rid of various health problems without injuring the body.

Yoga reduces stress level and enhances mood:

Meditation, a part of yoga, focuses on the mind through specific breathing and other techniques that calm down the continuously ‘chattering’ or always hyper-active mind. Yoga can help you relieve stress and feel relaxed and stress free. It boosts levels of oxygen to the brain, enabling the person feeling more content and happier in day-to-day life.

7/14/2016
Angle Pose or Konasana

How to do Angle Pose or Konasana (Kona means Angle; Asana means Pose/Posture)
  1. Stand straight with feet roughly a foot distance apart and arms alongside the body.
  2. Breathe in and lift the left arm up so that the fingers point towards the sky/ceiling.
  3. Breathe out & bend to the right, first from the spine. Then move your pelvis to the left and slightly bend more.
  4. Maintain your left arm pointing upside.
  5. Turn your head towards the left palm and straighten the elbows.
  6. Now inhale and straighten your body back up.
  7. Exhale and bring the left arm down.
  8. Repeat all the steps with the right arm.

Benefits of Angle Pose (Konasana)


  1. Angle Pose helps stretch the sides of the body and the spine.
  2. Angle Pose helps in toning of arms, legs as well as abdominal organs.
  3. Angle Pose is helpful in relieving back pain.
  4. Angle Pose boosts the flexibility of the spine.
  5. Angle Pose helps people suffering from conditions like constipation.
  6. Angle Pose is helpful for people suffering from sciatica.











5/12/2016
Five Yamas As Listed In Patanjali's Yoga Sutra

Yama, which prescribes self moral restraints or rules for living virtuously, is the first part of Patanjali’s Ashtangyoga or eight-fold path of yoga.

In simple words, Yamas are the moral and ethical guidelines prescribed for the practicing yogi. These guidelines describe and suggest how a yogi should behave and relate to his/her world while trying to blend the self with the divine or universe through yoga. Irrespective of whether a person strives or not to blend the self with the universe, the five Yamas listed by Patanjali in the Yoga Sutra are really highly relevant and valued guides for leading an honest, ethical and societal life.

 The five Yamas listed by Patanjali in the Yoga Sutra are as mentioned below:


 www.letmesay.in image showing five Yamas

Ahimsa (the practice of non-violence): Ahimsa means to abstain from violence. One should adopt and practice of concept of non-violence on physical, mental as well as emotional levels towards others. We often create violence in our reactions through anger, criticism or irritation. The practice of compassion in the Buddhist culture is perhaps the best tool to foster non-violence in life.

Satya (Truthfulness): the practicing Yogi must speak truth and live a truthful life at all times. Living a truthful life creates respect, honor and integrity. In addition, it provides the practicing Yogi with the vision to see the superior truths of the yogic path.

Asteya (Non-stealing): Stealing is definitely a bad deed that drains our good energies out. Thus, Patanjali instructed us not to take anything that isn’t freely/willingly given. It should be practiced on all levels -- actions, words and mind. On the level of society, Asteya or non-stealing means one should oppose exploitation, social injustice and oppression, while practicing Ahimsa.

Brahmacharya (Celibacy): The main goal of yoga is to create and maintain balance so that we can blend the self with the divine, which requires strong will power and courage. The best way to achieve this balance is to practice Brahmacharya, which means celibacy when unmarried and fidelity when married. It represents a virtuous lifestyle that also includes simple living, meditation and other behaviors. It conserves our energy, which we can then apply to attain higher /yogic/ divine/spiritual purposes.

Aparigraha (Non-coveting): The principle of aparigraha or non-coveting recommends us to let go everything that we don’t need. I other words, the practicing Yogi should possess only as much things or resources as necessary to live a simple life. Worldly objects shouldn’t be possessed because they are all subject to change and will eventually destroy. The more the worldly things we have the greedier or more covetous we become; and we lose the ability to see our eternal possession -- our “True Self” or “Aatama”.

Patanjali advised that the Yamas should be practiced on all levels, viz. actions, words and thoughts. The Yamas aren’t confined to any particular class, action, location or time.

Practicing these Yamas removes the accumulation of our bad karmas and prevents the draining of energy. It is worth mentioning here that we unconsciously drain our good energies out when we lead a false life by engaging in bad practices. In practical sense, the five Yamas help us in living a healthier, holier as well as a peaceful life in addition to strengthening our powers of consciousness, spirit and wisdom. However, adopting and practicing the abovementioned five Yamas isn’t an easy task in the modern-day world. One needs to have a strong will power and the honesty to make really sincere efforts to remain firm on pursuing these self moral restraints.
5/06/2016
Warrior Pose or Veerabhadrasana - How To Do, Benefits

A man doing Warrior PoseWarrior Pose, which is known as Veerabhadrasana or Virabhadrasana in India, is one of the easiest poses of yoga to perform; but it offers a number of health benefits, such as it strengthens the doer’s arms, shoulders, thighs as well as back muscles, all simultaneously. This pose or asana is named after an ancient fierce warrior named Veerabhadra, who is believed to be an incarnation of Lord Shiva. The words “Veera” and “Bhadra” means courageous and morally good, respectively; while asana means pose or posture. Thus, this asana inculcates the values of courage and morality in the performer.


How to do Warrior Pose (Veerabhadrasana)

First Step: To practice the graceful yoga posture of warrior pose or veerabhadrasana, first of all stand straight with your legs wide apart by a distance of around three to four feet.

Second Step: Turn your right foot out at an angle of 90 degrees and left foot in by around 15 degrees.
Third Step: Now slowly and gently, lift your both arms sideways to the height of shoulder. In this step your palms should be facing upwards, while arms should be parallel to the ground.

Fourth Step: Exhaling, bend your right knee as shown in the picture. Your knee shouldn’t overshoot the ankle.

Fifth Step: Now, turn your head, look to your right and stretch both arms further. Push your pelvis gently down. Hold yourself in this position for a while with the determination of a warrior. But, don’t let anger or anxiety to come to your mind. Instead, be like a happy smiling warrior. Go gently down and come up. Keep breathing in and out gently during the whole process.

A man doing Warrior PoseNow, repeat the whole process for the left side, with your left foot out at 90 degrees and the right foot in by around 15 degrees.

Benefits of Veerabhadrasana or Warrior Pose:

  1. Warrior pose benefits including strengthening and toning of the arms, legs as well as lower back.
  2. It boosts stamina and improves balance in the body.
  3. It is particularly beneficial for those who have deskbound jobs as it stretches the whole body.
  4. IT is also very beneficial in case of frozen shoulders. It releases any stress in the shoulders within a few minutes.
  5. In addition, warrior pose brings courage, grace, auspiciousness and peace of mind.
5/03/2016
What is yog or yoga?

Yoga definition: The word “yog” or “yoga” has been derived from ancient Indian language Sanskrit’s word “Yuj”, which stands for “To Join”. In the language Hindi, the word “Yog” stands for “Total”. The Sanskrit word “Yuj” means “to join”, which suggests that the final aim of Yog or yoga is to join the personal soul to the universal. Different schools suggest different paths to achieve that aim; but whatever school we choose, the destination remains the same just as different rivers flowing through different paths have the same aim -- finally blending into the same destination -- the ocean. 
Letmesay.in image showing a person doing yoga

We can classify the different schools/types of yoga as mentioned below:

Karma Yoga:

Based on the teachings of the Hindus’ Holy book “Bhagavad Gita”, Karma Yoga is the selfless devotion of all inner as well as the outer activities to the Almighty or God. This form of yoga encourages an individual to perform all of his/her worldly duties while staying aloof being detached with the fruits. By detaching from the fruits of his/her actions and offering them up to the Almighty, an individual can learn to sublimate the ego. Repeating a mantra while remaining engaged in various day to day activities helps the individual remain focused on the ultimate goal – merging self into universe/divine.

Gyaan Yog:

Gyaan Yoga leads the yoga seeker or individual to salvation through intellectual power to realize the inner being or self and liberate from the various bondages of ignorance to reach the destination where ultimate truth alone survives.


Bhakti Yog:

Bhakti (devotion) Yog appears to be a different school of thought, but it also serves as a means to achieve the same – to meet and merge into the universe/divine. While Gyan Yog leads an individual to merge into the divine through intellectual methods; Bhakti Yog is open even for those who are not intellectuals. Indian devotees like Meera, Guru Nanak and illiterate Kabir attained this consciousness and merged into divine through Bhakti Yog.


Hatha Yoga:


Hatha Yoga, one of the most widely practiced types of yoga in the world, emphasizes on proper alignment of the body and mind to bring perfect balance, strength as well as a sense of well-being to the practitioner. It includes use of asana (Postures), Pranayama, mudras and bandhas (psycho-physiological energy release techniques). There is a mistaken belief that Hath Yog is all about doing tough postures with excessive outlook. In the western world, some people even mistaken Hath Yog as Hot Yoga. They perform tough postures/exercises in closed rooms under high temperature. That is why this is called hot yoga. But, let me say this is just a misconception because Hath Yog is traditionally based on science of swaras -- the energy flow in left and right nostrils [ida and pingala or surya (Sun) and Chandra (Moon)]. In short, we can say fine tuning of the human body and the mind at increasingly subtle levels paves way for higher states of awareness and meditation, eventually leading to merging of the individual into divine.  


Raj Yoga:
Prescribed by the great Maharishi Patanjali, Raj Yoga is an eight-fold yoga that introduces and educates the yoga seeker with behavioral, intellectual, mental, physical, social, philosophical as well as spiritual aspects of yoga. These eight folds are: YAAM (self restrains), NIYAAM (self observances), AASAN (yoga poses for control over body, such as Warrior Pose, Hastapadasana or Standing Forward Bend Pose, Butterfly Pose or Badhakonasana, Fish Pose or Matsyasana, Wind-Relieving Pose or Pawanmuktasana, Shavasan or Corpse pose), PRANAYAAM (control over breath), PRATYAHAAR (control over senses), DHARANA (concentration), DHYAAN (meditation), and SAMADHI (identification with pure consciousness). SAMADHI is the final destination where the seeker/individual attains super bliss by merging with the individual merges into the universe or divine.

As Raj Yoga is an eight-fold yoga or it has eight parts, it is also called “ASHTAANG YOGA”. The word “astaang” has evolved from the Sanskrit word “Asht” which means “eight”.
Modernity has  given birth to many more, new types of yoga, such as Bikram yoga, naked yoga, nude yoga, ddp yoga, power yoga, pure yoga and even lesbian yoga. But, all these yoga have created to meet particular/special needs. Yoga types mentioned above by me are the real yogas that have been practices in India and many other parts of the world for times immemorial.
Many people and even yoga experts believe that a yog or yoga seeker should practice any one of the aforementioned types of yoga. Let me say this is a wrong notion. Actually, different yogas like Karma Yoga, Bhakti Yoga, Gyan Yoga, Hath Yoga and Raj Yoga are integral parts of individual personality and these have to go together on an individual’s path to attain unification with the universe. 

Point to be noted - I take Yog and Yoga as the same thing.
4/08/2016
Forward Bend Pose or Hastapadasana
image showing a person doing standing forward bend pose

“Hasta” and “Padah” are Sanskrit words that mean “hand” and “foot,” respectively, and the word “asana” means “pose” or “posture”. Thus, this pose of yoga is called Hastapadasana or simply Standing Forward Bend Pose or Forward Bend Pose. Hastapadasana or Standing Forward Bend pose offers a number of health benefits. Practicing it daily for just a few minutes will make you perfect in this pose within a few days. Let’s learn how to do this pose perfectly:

How to do Standing Forward Bend Pose (Hastapadasana):

Step One: Stand straight with your feet in concert to each other and arms alongside your body.

Step Two: Make sure you stand in such a manner that your weight is equal on both feet.

Step Three: Take a long breath in, and extend your arms above your head.

Step Four: Let the breath out, and bend forward and then bend down toward your feet. Let your hands rest either on the floor or beside the feet. Make sure that your legs and spine remain erect.

Step Five: Stay in the position described in step 4 for as long as you comfortably can and keep on breathing deeply.

Step Six: Taking a breath in, stretch the arms forward and up, slowly and gradually returning to the standing position.

Final step: Breathing out, bring your arms to the sides, allowing your body to return to the position described in the step one.
 



4/07/2016
Butterfly Pose or Badhakonasana

Butterfly Pose or Badhakonasana (Badha means “bound”, Kona means “angle”, and asana means “pose” or “posture”) is named so because of the way it is performed -- both feet tucked close to the groin, clasped tightly with the hands as though they are tied or bound together. It is one of the easiest yoga pose to perform Still if offers a number of health benefits. Let’s learn how to perform or do this pose perfectly.

How to do Butterfly Pose (Badhakonasana)





a man in butterfly pose of yoga
Pic.1
First Step: Sit with your spine erect and straight, with legs spreading straight out.
Second Step: Bend your one knee and bring the feet toward the pelvis. Now bend your second knee and bring the second feet toward the pelvis. The soles of your both feet should be touching each other as shown in the picture 1.




image showing position of feet and hands
Pic.2




Third Step: Grab your both feet as tightly as you comfortably can with your hands. Placing the hands underneath the feet for grabbing them provides better grasp as shown in picture 2.


Fourth Step: Try to bring your heels as close to the genitals as possible. Now, inhale and as your breath out, press your thighs and knees downward toward the ground.

Pic.3
Fifth Step: Now bring your thighs and knees upward and start flapping both legs up and down in the manner as a butterfly flaps its wings as shown in picture 3.  Start slow and gradually boost the speed and fly higher and higher as fast as you comfortably can, while taking breath in and out normally.


Sixth Step: Slow down gradually and come to a halt. Now, gently release the posture. Straighten you legs out in front of you as you were in the first step. Allow the body to relax.




Sometimes, Butterfly Pose or Badhakonasana is also called “Cobbler Pose” because it resembles the sitting position of a cobbler at work.
















Fish Pose or Matsyasana

The word “matsya” means “fish” and “asana” means “pose” or “posture”. In this pose, the performer’s body appears like that of a fish or matsya. That is why this pose is called Fish Pose or Matsyasana.

How to perform or do Fish Pose (Matsyasana):

First Step: Lie on your back as shown in the picture. Keep your feet together and hands alongside the body. Let the body relax.

Step Two: Place your hands under your hips, with palms facing downside. Try to keep elbows as close to each other as you easily can.

Step Three: Now, inhale and lift your head and chest up as shown in the picture.

Step Four: Keeping the chest raised, bring the head backward until the top of the head touches the floor. Keep your body in the position as described, but make sure that you place the weight on the elbows and not on the head.

Step Five: Now, elevate your chest from in between your shoulder blades, while pressing the thighs as well as legs to the ground.

Step Six: Keep your body in the position described in step five for as long as you easily can. Keep on gently breathing in and out and relax with every breath.

Final Step: Lift your head up, lower the chest and head to the ground. Bring your hand from under your hips and keep them along the sides of the body. Now, let your body totally relax.

Wind-Relieving Pose (Pawanmuktasana)

Abdominal gas is one of the most common health nuisances, but yoga offers a very simple solution to get rid of abdominal gas – Wind-Relieving Pose or Pawanmuktasana. The Sanskrit word “pavana” means “wind”, “mukta” means relieve or release, and asana means pose or posture. As the name of this yoga pose suggests, it is perhaps the best way to release abdominal gas. 

How to perform Wind-Relieving Pose or Pawanmuktasana:

First Step: Simply, lie on your back keeping your feet in concert and arms beside your body.

Second Step: Take a long breath and as you exhale, bring your right knee in the direction of your chest and press down the thigh on your belly with clasped hands as shown in the picture.

Third Step: Take a long breathe again and as you breathe out, lift your head and chest off the floor and bring your chin in touch with to your right knee as shown in the picture.

Fourth Step: Hold your body in this position for sometime, while keeping inhaling and exhaling. Tighten the grip of the hands on the knee and raise the pressure on your chest. Then, take a deep breathe, and slightly loosen the grip. 

Fifth Step: As you breathe out, bring your body back to the ground and relax.

Repeat all the aforementioned steps with your left leg and then with both legs together.

Wind-Relieving Pose or Pawanmuktasana offers a lot of health benefits including relief from abdominal gas as well as headache or pressure in head caused by abdominal gas.
 

2/24/2016
How I Do Shavasan or Corpse Pose?

letmesay.in Position of body in Shava asan or Corpse pose
Pic.1
This pose of yoga is called ‘Shav Asana' of Corpse Pose because the person performing this pose remains in a position pretending ‘dead body’ or corpse. The word ‘shav’, which means corpse, has been taken from Sanskrit language.

It is one of the simplest yoga poses and anyone can do it. But it needs lots of concentration as the performer has to concentrate on each part of the body.



How to do the Corpse Pose (Shavasana)
aA person's feet in Shava asan or Corpse pose
Pic.2

Step One: Lie flat on your back (without taking any cushion), as shown in the picture 1.

Step Two: Close your eyes and keep your legs comfortably apart. Let your knees and feet in a complete relaxed position, with toes facing to the sides as shown in picture 2.

Step Three: Place your arms alongside your body. Leave your palms comfortably open, facing upward, as shown in picture 3.

Step Four: Take your attention comfortably to different parts of your body one by one; slowly and gradually allowing your entire body to relax.

Step Five: Start with taking your attention to the right foot, then to the right knee and then you’re your attention on to the other leg. Slowly and gradually move your attention to upper parts of your body, allowing each part to relax.
a person's hand in Shava asan or Corpse pose
Pic.3


Step Six: Keep breathing in and out gently and deeply. Let your body to relax more and more with each and every breath. Inhaling will energize your body, while exhaling will bring relaxation. Make sure that you are not in a hurry or urgency. You must ensure that you attention should not be distracted by anything else. You may feel sleepy in this position, but ensure you do not fall asleep.

Step Seven: After remaining in the position described in step 6 for 5-10 minutes, slowly roll onto your right side. Taking the support of your right hand, gently sit up, bringing your body in Easy Pose or Sukhasana.

Step Eight: Keeping your eyes closed; take some deep breaths in and out. When you feel your are totally relaxed, slowly and gently open your eyes. Let yourself become gradually aware of you’re your body as well as the surrounding.

Various positions of body parts in Shavasan or Corpse pose has been shown in the accompanying images/photographs.Though it is very simple, it offers a number of health benefits, such as improvement in concentration, calming mind, curing insomnia, releasing stress and fatigue. It also helps cure depression. Let's have a quick look at some of the main benefits of corpse pose.

  1. Corpse Pose posture brings a deep as well as meditative state of rest that helps a lot in the repair of tissues and cells, which in turn releases stress. It also gives the person time for the yoga workout to sger submerged to a deeper level.
  2. This pose of yoga takes the person to a state of rejuvenation. It is the best way to end a yoga session, chiefly if it has been a fast-paced yoga session.
  3. This pose helps a lot in reducing blood pressure, anxiety as well as a number of health conditions, such as depression and insomnia, which affects millions of people around the globe.
  4. It is way to trim down the imbalance of the air element (Vata dosha) in the body.